Summer 2013 Balance Living

BalancedLIVING Summer 2013

Be a Good Tourist pg. 9

Getting Kids Ready for Camp pp. 6

: rol Quiz n CholesVte io t ic F Fact S. ses vel Disea ra T 6 p o T erview ance Ov in F l a n o Pers

BalancedLiving Summer 2013

MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138 www.MINESandAssociates.com

A word from your Employee Assistance Program...

The summer heat is upon us. For many that means summer break and vacation time. The included articles will help fuel your summer fun with useful tips to fight boredom at home and ensure safe and enjoyable travels abroad.

For some of us the summer time also means the kids will be home. Read our helpful tips to open up communication with your teen and balance the stress that comes from having to manage your little ones after a long day at work.

If you find the excitment of the summer is a little too hot call your Employee Assistance Program to help cool down. – The MINES Team

. . . . . . . . C r e dits . . . . . . .

Delvina Miremadi, Life Advantages Making Time for Yourself and Your Family pg. 4 Managing Work and Disciplining Your Children pg. 7 Wellness Library Health Ink and Vitality Communications Š 2013 Talking With Your Teen pg. 8 AARP.org How to Be a Good Tourist pg. 9 Top 6 International Travel Diseases pg. 10 Krames Staywell Hammering Home Safety pg. 5 Preparing Your Child for Sleep-Away Camp pg.6 www.EatingWell.com Seasonal Recipe: Salmon with Roasted Chili-Mango Sauce pg. 15 Nolo Legal Press Personal Finances 101 pg. 12 WebMD High-Risk Cholesterol: Myths VS. Facts? quiz pg. 14

ChooseWell

2

Perspectives on Organizational Wellness

From Wellness to Wellbeing

Tune in to discuss what other organizations are doing to improve their members’ health.

Physical Wellness

Occupatio

Stress Reduction?

nal Welln ess

Emotional Wellness

Team Building

Eating Right

Fitness and You

Our 2013 webinar series is focused on how you can create a wellness-driven workforce. This year, our BizPsych team will be hosting four panel-discussion webinars regarding different aspects of wellness. We are inviting our clients, partners, and key stake-holders to share their experiences, perspectives, and highlight how their program sets them apart from other wellness programs.

To receive updates visit: MINESandAssociates.com/webinar

Broadcast 1: Physical Wellness April 17th 10am - 11am MST

This discussion encompasses nutrition, physical fitness, stress, and how to avoid unhealthy habits like smoking, excessive drinking, and drugs.

Broadcast 2: Occupational Wellness

July 17th 10am - 11am MST

Explore the importance and impact of having a culture that promotes having a positive attitude in the workplace. Discover strategies to build a culture that embraces meaningful recognition, practices the art of appreciation and offers ways to support and enrich career development.

Broadcast 3: Emotional Wellness September 18th 10am - 11am MST

How good are you at being aware of your emotions, accepting your feelings or managing your emotions?

Relationships, stress, self-esteem, and life outlook are all factors that play a role in managing our relationship with ourselves and with others in our personal and professional lives. In this session, we will explore ways to enhance your emotional well being.

Broadcast 4: From Wellness to Wellbeing November 20th 10am - 11am MST

How does wellbeing differ from wellness? We’ll explore a few new trends in wellness. You may even be able to create a huge shift in the overall health of your organization after this! Come learn how to take a pulse on your organization’s current level of wellness and develop a plan to move it to optimal levels of wellbeing.

Think you have something to contribute to one of these webinars? We’d love to hear from you.

Shoot us an email at communications@minesandassociates.com and let us know what you’d like to share.

www.MINESandAssociates.com | 800.873.7138

Making Time for Yourself and Your Family Why Leisure Is Important • Physical fun, like taking an aerobics class or going on a walk with a friend, helps soothe tension and clear the mind.

• Even an hour of leisure time a day is great for the body, mind, and spirit. It helps release stress and leads to a more balanced life.

• By taking time to do things that you like to do, you are better able to have healthier and more positive relationships with those around you.

How to Have Fun If you’ve filled your life with so much work that you’ve forgotten how to play, take some cues from kids. They easily go from one fun activity to the next, typically with smiles and laughter. Watch your child at the playground and see how he or she becomes immersed in the present activity, whether it’s playing in the sandbox, scaling a climbing wall, or going down a slide. Try to have a similar state of immersion and happiness when you get to take time for you.

Here are some tips to make the most of your fun times:

• Choose activities that are just for you; choose others that involve the family.

• Schedule a time for leisure into your daily calendar.

• When having family time, pick sports, hobbies, or locations that everyone enjoys.

• Take time for unexpected pleasures. Occasionally, don’t schedule in an activity for your leisure time during the day. When leisure time comes, do what you feel.

• Quiet times during the morning can help you get ready for the day, and quiet times at night can help you unwind.

• Choose meditation or other relaxing, quiet activities to de-stress.

• Try to be fully present when you’re having fun. Let go of cares, worries, and stress during fun activities; know that you can address what you need to after you’re done with your fun time.

4

Summer 2013 Balanced Living

Having Fun Solo and with Your Family Here are some ideas for activities to do on your own: • Try a new hobby or revive a former one.

• Join a gym or start going to fitness classes.

• Play a new sport.

• Join a book group or enroll in a class.

• Seek an artistic outlet -- go to a museum and sketch or take pictures in a park.

• Call an old friend.

• Take a walk in the neighborhood or watch the sunset.

Some activities to do as a family: • Go to a sports game.

• Go see a movie or go to an amusement center.

• Take a day trip to a special spot.

• Take family walks together.

• Have a game night.

• Visit the museum.

• Participate in fundraisers together or volunteer together.

• Take dance, tennis, or other lessons together.

• Plan a family vacation and get the whole family involved in the planning process. M

Hammering Home Safety With spring well under way, this is the time of year when many do-it-yourselfers dust off their tool boxes and tackle home repairs. If that’s you, make sure you bring safety along on your projects.

Hammers are the hand tool most often associated with injuries, according to the Consumer Product Safety Commission. The agency estimates that about 30,000 Americans seek emergency care each year for hammer injuries.

A misguided hammer blow can cause metal to shoot off at a great speed. The National Safety Council offers these tips for using a hammer safely: • Always wear safety goggles to protect your eyes against flying particles.

• Aim your hammer away from your body.

• Use the proper hammer for the job. A carpenter’s hammer is the tool for pounding nails. A ball-peen hammer is the tool for hitting a cold chisel.

• The face of the hammer should be larger than the object being struck.

• Check the hammer’s handle. Don’t use the hammer if the handle is damaged or loose. The handle could splinter or come apart, injuring you. M Summer 2013 Balanced Living 5

Preparing Your Child for Sleep-Away Camp When summer rolls around, many parents prepare to send their child to sleep-away camp. Before making a decision on a camp, though, you should consider what kind of camping experience will benefit both your child and family. Jonathan A. Slater, M.D., associate professor of psychiatry at Columbia University in New York, offered this advice on how parents can prepare their child -- and themselves -- for this summertime adventure.

Ask plenty of questions: How does my child feel about going away? Has he or she handled previous sleep-away experiences well? What do other people who know my child outside the home -teachers, mentors, coaches -- think about the idea? Understand that a child’s age is less important than his or her emotional and temperamental makeup (although most camps have a minimum age of 10).

Make sure your child will enjoy the activities at the camp, which vary greatly and often focus on particular areas: competitive sports, nature studies, the arts.

Gather as much information as possible. For example, review camp videotapes, meet with camp directors and counselors, ask friends and neighbors how their children enjoyed camps you are considering, and, if possible, visit the campsite itself. Once you’ve chosen a camp, write letters to the counselors describing your child’s temperament and the activities he or she likes.

Monitor your own separation-anxiety level. Try not to make your anxiety too evident, because children tend to feed off their parents’ fears. You can take some comfort in that you have fully researched and chosen what you consider to be the best camp. Once your child is away, avoid initiating contact; if need be, talk to the camp director or a counselor to see how your child is faring.

Many camps offer special services to children with just about any type of physical, medical, emotional, or psychological disability or need. One question to ask is whether a camp that exclusively provides special services to children with special needs is preferable to a camp that has a more inclusive, mainstream setting. M

6

Summer 2013 Balanced Living

Managing Work and Disciplining Your Children After a long day at the office, it may seem easier to let your child do whatever he or she wants to do to avoid conflict. It might also be easier to clamp down on your child to free up your evening. Regardless of what’s easier, finding a balance between your work priorities and your parenting responsibilities is important and deserves the right amount of attention.

The key to being a working parent and a parent who can provide some measure of discipline is to be consistent. If you’re inconsistent with your methods, your children will recognize the difference and take advantage of the emotionally flexible environment.

For example, if they know acting out, whining, or other disruptive behaviors can drive you to get upset and give up control for the evening, then they just might use and repeat these behaviors to get what they want.

Be Fair

Take the time to consider what you expect from your children and what your priorities are with discipline.

Determine what it is that bothers you about your child’s behavior. Does the behavior violate your rules or simply create extra work for you at the end of the day?

Set goals that your children can meet. Take into account their experiences and levels of maturity.

If your children have a caregiver, connect with that person and make certain you both deliver a consistent message to your children.

Disciplinary Procedures When a child breaks a rule:

Be prompt and consistent with your discipline. Discuss the consequences of your children’s behavior rationally, so you can be fair. Make a distinction between approval and love and respect. Share your approach to discipline with your caregiver.

Positive Feedback:

When your children behave the way you want them to, provide them with praise. Be willing to tell your children how proud you are of them. Be positive with your children. Find caregivers who share your thoughts on encouragement and praise. M

Summer 2013 Balanced Living 7

Talking With Your Teen Driving your seventh-grader home from school, you ask, “Did you have any tests today?”

No answer.

“Jennifer, did you have any tests today?” you inquire again.

Still no response. “Hey, I was wondering...,” you begin.

“You already asked that question!” she snaps. “I don’t think I want to have this conversation.”

Welcome to the parent-teen communication gap, where a simple parent-child conversation just isn’t simple anymore. That’s because “when kids get to be teenagers they think differently than children,” explains psychiatrist Foster W. Cline, M.D., a member of the American Academy of Child Psychiatry. “There’s a massive shift from concrete to abstract reasoning.”

As kids move into adolescence, “they no longer accept things just on face value,” says Dr. Cline, co-author of Parenting with Love and Logic. “All of a sudden they have the capability of looking at things and evaluating them.

So their parents can no longer rely on saying, ‘I love you and I’ll tell you what to do -- now do it.’ And the heck of it is, the more rigid the parents have been, the more likely it is that the kids will rebel.”

In most cases this change in thinking process begins around the time a child turns 12 or 13, says Dr. Cline, and is complete by age 18 or 19. To communicate with your offspring during this phase, he advises, act as a consultant rather than a supervisor. Outline choices and consequences, rather than trying to command behavior.

Some tips for communication: • Pick a time when you’re both in a good mood. Say you have some things to talk about and ask if this is a good time. If not, make an appointment.

• Say you’d like to have a really good relationship, and ask for your child’s thoughts on where things might be improved. Don’t apologize, lay blame or pick a fight. Just listen. Respond the way you might talk to a good neighbor. If you’re not sure what to say, don’t say anything. You can always revisit the issue in a day or two.

• Set things up so that if the teen fails it doesn’t become your problem. If your underachieving daughter wants to go to college, for instance, suggest that she earn the money for the first semester, then agree to pay her back with money she can use for the next term if she receives A’s or B’s.

• Remember you can accept what a teen does without having to approve of it. The best message to give is, “I will love you no matter what you do.” M

8

Summer 2013 Balanced Living

How to Be a Good Tourist 6 tips that can help you get the most from your trip and travel like a pro As novelist James Michener once said, “If you reject the food, ignore the customs, fear the religion, and avoid the people, you might as well stay home.” Being a successful traveler means jumping into a culture with both feet, not to mention heart and mind. But it also means banishing “ugly American” stereotypes. You’ll be a better ambassador to the world, says Peggy Post, director of the Emily Post Institute, when you “keep respect front and center” when you travel — whether you’re dealing with a taxi driver, your hosts, or anyone in between. Here are other ways to ensure your harmonious place in the world as a successful tourist.

Dress to Blend In, Not to Stand Out

Dressing inappropriately in any foreign country ensures that you stand out — and not in a good way. In general, Americans dress more casually than people from other cultures. “Even in Europe, people don’t walk around in shorts like Americans do,” says Post. Consider local customs as well. Modest dress, of course, is a hot-button issue in places like the Middle East.

Do Your Homework

The point of travel, for many, is to learn about the world. If you visit another culture, study the basics before you go. It could be something as simple as learning the correct pronunciation of places or streets, or converting the currency in advance.

Mind Your Manners

Ignore that moldy “what happens in Vegas, stays in Vegas” conceit. “Traveling doesn’t mean your values change when you leave home,” says Post. “The world is a lot smaller these days, and your behavior can come back to you in an unpleasant way.

Be the ethical you at home and on the road.” And don’t keep comparing everything to how it is back home.

When in Rome, Eat Like a Roman

Eating local fare is key to understanding a place’s culture and traditions. This doesn’t mean you have to dive headfirst into the most exotic dishes or sample something that turns your stomach — it just means trying out that local noodle shop or kebab stand instead of a generic hotel restaurant or international fast-food chain.

Try to Speak the Language

It’s not essential to speak fluently, but most locals appreciate visitors who make an effort to speak the simple common phrases that communicate essentials.

Talk to the Locals

You will learn more about a new part of the world, and enrich your travel experience, by simply engaging the locals in conversation. “Ask questions,” says Post, “People love to talk about their lives.” Inquire about day-to-day issues — what’s familiar to a local can be thrillingly novel to you. Get the lowdown on favorite restaurants and shops. Talking (and, more important, listening) is your ticket to the genuine heart of a place. M

Summer 2013 Balanced Living 9

Top 6 International Travel Diseases Use these preparation tips and avoid illnesses while vacationing abroad Nothing ruins a vacation quicker than getting sick — and that can be especially distressing when you’re taking that long-awaited trip of a lifetime. That’s why it’s important to understand possible infectious diseases when traveling abroad.

Start by talking to your doctor and visiting the Centers for Disease Control and Prevention (CDC) website, a great resource.

Take steps early: Some preventive measures must happen well before your bags are packed. What’s more, your doctor might refer you to a travel medicine specialist, so you’ll need to allow time for this. (To find such a specialist yourself, check the websites of the International Society of Travel Medicine or the American Society of Tropical Medicine and Hygiene.)

Below are six common travel diseases you can face abroad and tips on how to avoid them.

1. Montezuma’s Revenge

Traveler’s diarrhea is the bane of almost 40 percent of people who travel to developing areas of the world. You can pick it up from contaminated water (or ice cubes made with that water) and poor hygiene practices used when preparing food. We know that you want a rich, full travel experience, but be wary of drinking local concoctions or eating local produce. Sticking with bottled water and food that’s well-cooked might just keep you on the beach and out of the bathroom. Note that E. colibacteria cause most cases. Antibiotics can lessen the duration and intensity of the illness, so talk to your physician before leaving.

2. Malaria

Malaria, a parasite acquired through the bite of the female Anophelesmosquito, is a potentially fatal illness in many areas, especially sub-Saharan Africa and South Asia. In fact, it’s responsible for close to a million deaths annually. The classic symptoms include fever that cycles every day or two, muscle aches, chills, and fatigue — and these can occur up to a year after your return home. Although a vaccine might be on the horizon, current measures to prevent malaria include taking a course of medication before, during, and after your trip, using mosquito repellants with 30 percent DEET, wearing long-sleeved shirts and pants on hikes (rather than T-shirts and shorts), and using mosquito netting when sleeping.

3. Dengue

Dengue is caused by the bite of the Aedes mosquito and has emerged as a significant illness over the last 50 years. It’s found in tropical and subtropical destinations around the world; most instances involving Americans have been on trips to the Caribbean, the Pacific islands (Guam and Samoa), Asia and Central and South America. Thankfully, most cases are mild; more serious cases can cause severe flu-like symptoms and possibly lead to shock and death. As with other mosquito-carried infectious diseases, prevention measures include insect repellant, mosquito netting, and proper attire on hikes. Unfortunately, there’s no preventive medicine or vaccine, but early detection can make the difference between mild and severe illness.

10

Summer 2013 Balanced Living

4: Hepatitis

There are various forms of Hepatitis. Hepatitis A, a virus that infects the liver, is one of the most common vaccine-preventable travel diseases. You can pick it up in many popular travel destinations — in cities and at resorts — by ingesting contaminated food and water. Although most cases are mild, especially in young children, older children and adults might experience abdominal pain, flu-like symptoms and jaundice, symptoms can last several months. Thankfully, there’s a safe, effective vaccination; you should strongly consider getting it before trips to developing nations. There’s also a vaccine for Hepatitis B, a potentially chronic and fatal form of the illness that affects the liver. Although the primary mode of transmission is sexual contact, in some places there’s a risk of becoming infected via tainted blood supplies and surgical instruments should you undergo emergency medical care (Hepatitis C is also a risk here in the United States). If you receive the full series of vaccines to treat both forms, you’re considered immune for life.

But there currently is no vaccine for Hepatitis C, the most serious of the strains.

5. Typhoid

Typhoid is caused by a bacterium that you can pick up via contaminated food and water. It’s particularly a concern when visiting countries where sanitation and sewage systems aren’t well developed. It can lead to serious illness or even death.

Symptoms include fever (and potentially delirium), headache, malaise, a rash, and intestinal perforation. The vaccine provides about two years of protection.

6. Polio

Another infectious disease picked up via contaminated food and water, polio was once common in the United States. Though improvements in hygiene practices and immunization campaigns have eradicated it from the U.S., it’s still a concern in central and south Asia and Sub-Saharan Africa. Most cases are mild; less than 1 percent of infections lead to the most feared complications of paralysis and death. If you received childhood polio vaccines, you only need one additional vaccine to be protected for life. M

Summer 2013 Balanced Living 11

Personal Finances 101: Overview Each of us has our own particular relationship to money. Some want as much of it as possible and devote significant time and energy to its pursuit. Others prefer to live simply on minimal resources. Perhaps most of us fall somewhere in the middle, wanting to live comfortably without sacrificing the quality or balance of our lives. No matter what you want your money to do for you, learning the basics of money management will help you make it happen.

Why Financial Management Is Important

Most people find dealing with personal finances a chore. People are loath to manage their finances for all sorts of reasons, including not being comfortable with math, not having time, or even being fearful of finding out that there’s just not enough money in the bank to cover the bills.

Being willfully ignorant about your finances is not a smart strategy whether you are flush with cash or not. Having a clear understanding of your finances is a crucial first step in maintaining or improving your financial health and avoiding unnecessary stress. Remember that financial knowledge yields financial power.

Learning About Financial Management

To improve your personal financial management skills, you must learn what is involved. The different aspects to financial management include:

budgeting banking and saving

paying taxes investing managing debt retirement planning estate planning

You don’t have to learn everything at once or become an expert. Start with an overview of the basics, and continue to educate yourself over time. The following list will get you started.

Budgeting

Drafting a personal budget is one of the best ways to control your spending. Until you know what you earn and spend, you can’t figure out how to live within your means. Don’t be intimidated by the process. Creating a budget can be simple and easy.

Banking and Saving

When it comes to deciding where to keep your hard-earned money, not all banks are the same. Fees vary a great deal.

Banks may charge you for visiting a teller, speaking with a customer service representative by phone, viewing online statements, paying bills online, overdrawing your account, or many other events. Choose a bank that has the best balance of customer service and fees, considering the types of services you plan to use the most.

Checking accounts. Many checking accounts waive certain fees if you have your paycheck directly deposited into your account. Most checking accounts also come with debit cards, which you can use to withdraw money from your account and to pay for items as you would with a credit card.

Savings accounts. For savings accounts, ask about interest rates, minimum balances, and whether you are allowed only a certain number of transactions per month. If so, you will generally be charged for each transaction over the limit.

Protect yourself from identity theft. Be sure to ask about the bank’s policies to protect you from fraud and identity theft if someone uses your debit card without your permission.

12

Summer 2013 Balanced Living

Paying Taxes

File your tax return on time. If you can’t, it’s easy to get a four-month extension by filing a simple form. However, an extension does not extend your time to pay any taxes you owe; you’ll have to pay these when you file for the extension.

Keep all documents related to your return for at least three years after you file.

Investing

When considering ways to invest your money, some common possibilities include (in roughly increasing order of risk): certificates of deposit (CDs), bonds, mutual funds, real estate, commodities, stocks, and business ventures.

The riskier an investment is, the more important it is that you have some expertise or get assistance from a competent agent. Also consider how quickly you will be able to cash out of the investment in case you need the money.

Managing Debt

Most people have some debt, whether for a home loan (mortgage), car loan, student loan, or credit cards. The key is to manage debt so that it does not get out of control. The best strategy is to control spending and avoid burdensome debt in the first place. But if you find yourself struggling with debt or a blemished credit record, you’re not alone. If this happens, be proactive.

Dealing with too much debt. You can conquer debt with a variety of methods, from negotiating payment plans with your creditors to -- in extreme cases -- declaring bankruptcy.

Improving your credit report. To rehabilitate your credit report, ask the credit bureaus to remove out-of-date and erroneous information. Then focus on getting positive information into your record. And don’t fall for the numerous credit repair operations that charge money for tasks that you can easily handle on your own.

Retirement Planning

If you haven’t already started planning or saving for retirement, there’s no time like the present. Popular retirement plans such as 401(k) plans allow you to put aside money for retirement, while at the same time reducing your current tax bill. If your employer offers a 401(k) or other retirement plan, it makes sense to contribute as much as you can afford into the plan -- particularly if your employer matches your contribution.

Estate Planning

Even if it feels too early -- or too creepy -- to think about what will happen to your finances when you die, it’s a good idea to tackle this planning sooner than later. Having a will in place will ensure that your property is inherited by the people you choose. And other estate planning tools, such as living trusts, can save your inheritors significant tax dollars and attorney expenses. M

Summer 2013 Balanced Living 13

High-Risk Cholesterol: Myths vs Facts See if you know fact from fiction with this cholesterol quiz.

Questions 1. All high cholesterol levels put you at risk for disease.

Fact / Fiction 2. There are noticeable symptoms of high-risk cholesterol.

Fact / Fiction 3. Medication is the only way to manage high-risk cholesterol.

Fact / Fiction 4. High-risk cholesterol raises your chances of type 2 diabetes.

Fact / Fiction 5. If your total cholesterol is normal, you’re not at risk for heart attack or stroke.

Fact / Fiction 6. Tobacco and alcohol can affect your cholesterol.

Fact / Fiction

7. You should get your first cholesterol test at age 45.

Fact / Fiction

14

Summer 2013 Balanced Living

Answers 1. Fiction. Your body needs cholesterol to create cell membranes and hormones. But there are two kinds of cholesterol: “good” (HDL) and “bad” (LDL). It’s the bad LDL cholesterol that builds up in your arteries, leading to heart disease. Good cholesterol actually helps remove bad cholesterol from the blood.

2. Fiction. One in five Americans has high cholesterol.

Unfortunately, many don’t know it because there are usually no symptoms. Some people only learn they have high cholesterol after a heart attack or stroke. Not sure whether you have high-risk cholesterol? Get routine cholesterol screenings every five years -- starting in your 20s.

3. Fiction. The main ways to reduce high-risk cholesterol are through diet, exercise, and medication. Maintain a healthy weight, get 30 minutes of physical activity most days, and eat right by reducing saturated fats to less than 7% of your calories. If diet and exercise alone don’t lower your cholesterol enough, your doctor will probably recommend medication.

4. Fact. High-risk cholesterol can play a part in the development of type 2 diabetes. Good (HDL) cholesterol below 35 mg/ dL is one diabetes risk factor. Type 2 diabetes, like high-risk cholesterol, can be “silent.” Get a fasting blood sugar test starting at age 45 -- sooner if you’re overweight. Then get a blood sugar test every three years thereafter.

5. Fiction. Even with normal total cholesterol -- less than 200 mg/dL -- high LDL cholesterol or low HDL cholesterol raises your risk of heart disease and stroke. That’s why it’s important to know all your cholesterol numbers. To reduce disease risks, get your cholesterol checked and then follow your doctor’s orders.

6. Fact. Alcohol and tobacco can change your cholesterol -- one perhaps for the better, the other for the worse. Some studies suggest a moderate amount of alcohol (about one drink daily for women, two for men) may raise good cholesterol. It’s wellproven that smoking can lower good cholesterol. If you don’t already drink, there’s no need to start just for the cholesterol effect. A healthy diet by itself raises good cholesterol.

7. Fiction. Everyone should get a cholesterol test at least every five years, starting in their 20s. Called a fasting lipid profile, it’s a simple blood test done after you’ve not eaten for 9-12 hours. If you have questions about high-risk cholesterol or about how diet and exercise affect cholesterol, talk to your doctor. M

SEASONAL RECIPE

Salmon with Roasted Chili-Mango Sauce

3 teaspoons extra-virgin olive oil, divided 1/2 cup thinly sliced shallot, (about 1 medium) 2 teaspoons coriander seed 1-2 dried red chiles, such as Thai, cayenne or chile de arbol

- Stem end removed 1 medium mango, ripe, slightly soft, peeled and diced (about 1 cup) 2 tablespoons fresh cilantro, finely chopped, divided 4 medium cloves garlic, minced 1/2 teaspoon salt 1 pound salmon fillet, skin removed (see Tip)

1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

2. Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot, coriander and chile(s); cook, stirring, until the shallot begins to brown and the spices smell fragrant, 2 to 3 minutes. Transfer the shallot mixture to a food processor or blender. Add the remaining 2 teaspoons oil and mango. Process until almost smooth (it will be slightly gritty from the bruised coriander seed). Transfer the sauce to a small bowl; stir in 1 tablespoon cilantro. Place in an aluminum-foillined baking dish and bake until the internal temperature reaches 155 to 160 degrees on an instant read thermometer, approximately 25 to 30 minutes.

3. Combine garlic and salt in a small bowl. Spread the salted garlic on top of the salmon. Place the salmon, garlic side up, on the prepared broiling pan. Broil, 3 to 4 inches from heat, until opaque in the center, 8 to 14 minutes, depending on the thickness. Serve the salmon topped with the sauce and sprinkled with the remaining 1 tablespoon cilantro.

Makes approximately 3-4 servings. Nutritional analysis (per serving): 271 calories; 12 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 27 g protein; 2 g fiber; 352 mg sodium; 810 mg potassium.

Summer 2013 Balanced Living 15

Helping you keep

your balance

Your Employee Assistance Program is here for you 24 hours a day, 7 days a week It’s confidential, FREE, and available to you and your family.

For information or confidential assistance call 1-800-873-7138